Fish Protein per 100g: Rohu, Pomfret, Surmai Compared

Fish is a staple protein source across coastal and river-adjacent regions of India, but protein and fat content varies more between species than most people account for.

Fish Nutrition (Per 100g, Cooked)

Fish	Protein	Calories	Fat
Rohu	~19-20g	~120 kcal	~3-4g
Pomfret	~19g	~150-165 kcal	~7-8g
Surmai (kingfish)	~22g	~140 kcal	~5g

(Figures vary with cooking method — frying adds significant additional fat and calories versus steaming, grilling, or curry preparation with minimal oil.)

Lean Fish vs Fattier Fish

Rohu is a leaner freshwater option with lower fat content, while pomfret carries somewhat more fat — not unhealthy fat, but relevant if you're tracking a tight calorie budget. Surmai lands in between, with a slightly higher protein density than either.

Why Preparation Method Matters More Than the Fish Itself

A 100g piece of pomfret steamed or cooked in a light curry might sit around 150-165 calories, but the same fish deep-fried can easily double in calories due to oil absorption. When tracking fish, the cooking method is often a bigger variable than the species itself.

Fish vs Chicken vs Paneer

Most commonly eaten Indian fish varieties land in a similar or slightly higher protein range than chicken breast (~31g/100g is still generally higher), but fish brings omega-3 fatty acids that chicken and paneer don't provide in meaningful amounts — a genuine nutritional advantage beyond the protein number alone.

The Bottom Line

Rohu, pomfret, and surmai are all strong protein sources within a similar range — choose based on regional availability and preparation preference, and pay closer attention to how it's cooked than to small differences between species.

Log your fish by type and preparation method in Calibrate for the most accurate protein and calorie tracking.